Friday, September 30, 2011

9/30/11 Matt W.

300 S
200 K
300 P 800

6 x 75 K/D/S 1250

4 x 200 50 moderate/100 DPS/50 FAST 2050
4 x 150 50 moderate/50 DPS/50 FAST 2650
4 x 100 25 moderate/50 DPS/50 Fast 3050

100 EZ
3150

Wednesday, September 28, 2011

9/28/11 Chris L.

400 S
200 K
300 P
200 IM Dr
200 Fr Dr (CU, Fist, 3 Pt, x-backs)
4 x 50 on 1 Build
7/8 x 50 on 1 FAST BPA
200 EZ
5/6 x 50 on 1 Beat time from previous set
3 x 100 Breath 3,5,7 x 100
200 EZ
2900

Monday, September 26, 2011

9/26/11 Brad

400 S
200 K
300 P

4 x 150 middle 50 stroke drill

300 En-1
100 En-2
200 En-1
200 En-2
100 En-1
300 En-2
4 x 50 on 1
8 x 25 on 30
200-300 Cooldown
3300-3400

Saturday, September 24, 2011

9/24/11 John D.

400 S
300P
200 K
100 Scull
6 x 50 free breakdown
4 x 50 3-2-1-0
4 x 50 CU, 1 arm, weak arm, x-backs
6/7/8 x 125 on 2/2:15/2:30 75 Swim/50 6 beat kick
turns
10 x 75 no breathing flags to wall
3550

Wednesday, September 21, 2011

9/21/11 Tona

3 x 200 Catchup/k/build
6 x 50 moderate/build x 25
500 P En-2 R:20
5 x 25 FAST on 40
400 P En-2 R:20
4 x 25 FAst on 40
300 P En-2 R:20
3 x 25 FAST on 40
200 P En-2 R:20
2 x 25 fast
100 P
400 Cooldown
3150

Monday, September 19, 2011

9/19/11 Maria

300 swim
200 kick

500 :20 SR
4x100 1:30/1:40/1:50
300 :20 SR
2x100 1:25/1:35/1:45
1x100 :20 SR
5x100 1:25/1:35/1:45
400 :20 SR
3x100 1:20/1:30/1:40
200 :20 SR
1x100 1:15/1:25/1:35

Long swims are nice and easy, 100's are faster

200 Warm down

3700

Saturday, September 17, 2011

9/17/11 John D.

4 x 200 SKPS
4 X 100 50 Rear scull/50 Swim
4 x 50 25 build/25 fast
16 x 50 on 1 w/fins
4 - 1 arm, 4 streamline, 4 - Kick, 4 - Catch-up
200 EZ
2 x (400 S En-1 (R:30)+ 200 En-2 on 3/3:15/3:30)
200 EZ

Friday, September 16, 2011

9/16/11 Nick Q.

100 S
200 K
300 P
300 S
200 K
100 P
6 x 50 on 1 Drill/Build x 25
2 x (200 Swim R:20, 2 x 100 on 1:30/1:40/1:50 faster, 4 x 50 on 1 FASTEST)
6 x 50 on 1 P - Breath every 2 1st 50, every 3 2nd 50, every 4th 3rd..., every 7 on 6th 50
200 EZ
3000

Wednesday, September 14, 2011

9/14/11 - Dennis

300 swim
200 kick

4-75s
1 & 3 50 waltz dril/25 swim
2 & 4 50 catchup/25 swim, think DPS

4-50s Fast turns, great streamline
1-500 med.

4-50s pick up stroke tempo
400 medium

4-50s steady kick
300 build by 50s

4-5o's good rotation/dps
200 negative split

4-50s catchup
100 fast!

3400

Saturday, September 10, 2011

09/10/11 John D.

400 S
7 x 100 Mix choice
2 x 200 50 K/50 Dr no fins

other
10 x 50 on 1 free
5 x 100 on 1:40/1:50
2 x 50 choice on 1
8 x 50 on 1 choice
4 x 100 on 1:40/1:50
2 x 50 choice
4 x 25 fins sprint

Friday, September 9, 2011

9/09/11 John D.

400 Free
6 x 100 K, P, D, K, D, S
3/4 X 200 on 2:45/3 EN-1 Approx. 20 sec rest
3/4 x 100 on 1:20/1:30/1:40 EN-2 Apprx 20 sec rest
4 x 50 desc choice on 1
3 x 200 on 2:45/3 En-1 Approx 20 sec rest
3 x 100 on 1/20/1:30/1:40/1:50 En 2
4 x 50 Drill EZ
3500

Wednesday, September 7, 2011

9/07/11 John D.

2 x 200 S
4 x 50 K
2 x 200 P
8 x 25 2 each IM order Drill - 25 arm up, 25 arm down
2(4 x 25) on 35 IM order
400 P Breath 5 or 6
2(4 x 25) on 40 Stroke
300 P Breath 6/7
2(4 x 25) on 40 w/fins FAST
100 EZ
2 x 100 EZ
2900

Monday, September 5, 2011

9/05/11 John D.

400 Free/200 K
4 x 150 50 K/50 Back/50 Scull
4/6 x 50 desc on 1
4(4 x 50) on 1 Every 4th stroke Drill
2 x (2 x 100 CU R:15 + 200 Fly K on Bk w/fins R:15 + 8 x 25 on 30 choice)
3400

Saturday, September 3, 2011

9/03/11 John D.

3 x 200 SKP
4 x 100 RIMDr
5 x 100 R:20 En-1
5 x 50 on 1:10 K Main Stroke
4 x 100 R:20 En-1
4 x 50 on 1:10 Drill
3 x 100 R:20 En-1
3 x 50 on 1:10 6-beat K Free S
2 x 100 R:20 En-1
2 x 50 on 1:10 Choice
100 FAST!
50 K Fast!
4 x 200 S or P, breath 2,4,6,8 or 3,5,7,9
4050

Friday, September 2, 2011

9/02/11 John D.

300 S
100 K
200 P
100 S
100 D
100 S
2(4 x 25) on 30
1st set Build
2nd set 12 1/2 blast/12 1/2 EZ

2/3 x 300 on 4/4:15/4:30/4:45 (apprx 20-30 sec rest)
4 x 25 on 35 desc
3/4 x 200 on 2:45/2:55/3:05
4 x 25 on 45 SPRINT
3/4/5 X 100 on 1:20/1:30/1:40
4 x 50 Odd - CU, Even - x-backs or alt ez and drill
3500/3600/3700